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turnip greens.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

turnip topsraw turnip greens

Recipes with turnip greens + Add to pantry

SERVING

CALORIES

PROTEIN

1.5g

CARBS

7.1g

FAT

0.30g

FIBER

3.2g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories32kcal—

Protein1.5g3%

Carbohydrates7.1g3%

Fiber3.2g11%

Sugar0.81g2%

Total fat0.30g0%

Saturated fat0.07g0%

Trans fat0g—

Cholesterol0mg0%

Water89.7g—

MINERALS

Sodium40mg2%

Potassium296mg6%

Calcium190mg15%

Iron1.1mg6%

Magnesium31mg7%

Phosphorus42mg3%

Zinc0.19mg2%

Copper0.35mg39%

Manganese0.47mg20%

Selenium1.2µg2%

VITAMINS

Vitamin A579µg64%

Vitamin C60mg67%

Vitamin D0µg0%

Vitamin E2.9mg19%

Vitamin K251µg209%

Thiamin (B1)0.07mg6%

Riboflavin (B2)0.10mg8%

Niacin (B3)0.60mg4%

Pantothenic acid (B5)0.38mg8%

Vitamin B60.26mg15%

Folate (B9)194µg49%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup35g

1 tablespoon2g

1 teaspoon1g

1 oz28.4g

1 lb453.6g

HEALTH BENEFITS

Why eat it.

✓Extremely rich in Vitamin K, which is crucial for bone health and proper blood clotting.
✓Excellent source of antioxidants like Vitamin A (from beta-carotene), Vitamin C, and lutein, supporting immune function and eye health.
✓High in dietary fiber, which aids digestion, promotes satiety, and helps regulate blood sugar levels.
✓Contains glucosinolates, plant compounds that may have anti-inflammatory and cancer-protective properties.

COOKING TIPS

In the kitchen.

1To temper their natural peppery bitterness, blanch the greens in boiling salted water for 1-2 minutes before proceeding with your recipe.
2Simmer slowly (braise) with smoked turkey, ham hock, or bacon for a classic Southern-style dish that tenderizes the leaves and infuses them with savory flavor.
3Sauté quickly with garlic, olive oil, and a pinch of red pepper flakes. Finish with a squeeze of lemon juice or a splash of vinegar to brighten the flavor.
4Finely chop and add to soups, stews, or frittatas during the last 10-15 minutes of cooking to boost nutrient content without overcooking.

STORAGE

Keep it fresh.

Store unwashed greens wrapped in a damp paper towel inside a plastic bag in the refrigerator's crisper drawer for up to 5 days.
For long-term storage, blanch the greens for 2 minutes, cool in an ice bath, drain thoroughly, and freeze in airtight bags for up to one year.

FAQ

Frequently asked questions.

Are turnip greens healthy?

Yes, turnip greens are highly nutritious and low in calories, providing only 32 calories per 100g. They are exceptional sources of Vitamin K, Vitamin A, and Vitamin C, which support bone health, vision, and immune function.

What are the main health benefits of turnip greens?

Turnip greens are rich in antioxidants like lutein for eye health and glucosinolates, which have anti-inflammatory and potential cancer-protective properties. Their high fiber content also aids in digestion and helps regulate blood sugar levels.

Are turnip greens keto-friendly?

Yes, turnip greens are keto-friendly. They contain approximately 7.13g of carbohydrates per 100g, but because a significant portion of this is dietary fiber, the net carb count is low enough for most low-carb diets.

How do you cook turnip greens?

They are commonly sautéed with garlic and olive oil or slow-simmered in a savory broth. To reduce their natural bitterness, you can blanch them briefly in boiling water or add a splash of vinegar or lemon juice during cooking.

What do turnip greens taste like?

Turnip greens have a robust, peppery, and slightly bitter flavor profile, similar to mustard greens or kale. The bitterness is more pronounced in older leaves, while younger leaves are milder.

Can you eat turnip greens raw?

Yes, young and tender turnip greens can be eaten raw in salads or added to smoothies. However, mature leaves are often quite tough and bitter, making them more palatable when steamed, sautéed, or boiled.

How do you store turnip greens and how long do they last?

Store unwashed turnip greens in a sealed plastic bag in the refrigerator's crisper drawer. They typically stay fresh for 3 to 5 days; avoid washing them until you are ready to cook to prevent premature wilting.

Are turnip greens good for weight loss?

Yes, they are excellent for weight loss due to their low calorie density and high fiber content. The fiber promotes satiety, helping you feel full longer while providing essential micronutrients.

Is there anyone who should be cautious about eating turnip greens?

Because turnip greens are extremely high in Vitamin K, individuals on blood-thinning medications like warfarin should maintain a consistent intake and consult their doctor. They also contain oxalates, which may be a concern for those prone to kidney stones.

Are turnip greens vegan and gluten-free?

Yes, turnip greens are a natural plant-based vegetable and are inherently vegan and gluten-free. They are a great source of plant-based calcium and iron for those on restricted diets.

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